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CrossFit-Salzburg

30.10.2013 3D GYM MOD392

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“WEEKLY TEAM FITNESS CHALLENGE”

Happiness does not come from doing easy work but from the afterglow of satisfaction that comes after the achievement of a difficult task that demanded our best.”
Theodore Isaac Rubin

 

ANNOUNCING: EVENT 2, CHAMPIONS DAY V

While Event 1 is almost a pure Conditioning Test, Event 2 will Test your Fitness more precise on Power, Gymnastic Skills aswell as your Strength Capacity. We are looking for the best balanced athlete in the Sport of Fitness. EVENT 1 and 2 will give us a pretty good answer..

Demo Video EVENT2:

EVENT 2 “TEST 1,2,3” Male Competition:

Test 1: 5 Minutes to establish a Max. CLEAN & JERK. Score: Weight, Tiebreaker: Time. 

You then got 90 sec. to Set up the Bar for Test 3 and advance to your Square for Test 2.

Test 2: 90sec. Handstand Hold for Time. Score: Time netto. You got as many tries as you want to but only the longest try will count. 

You then got 60 sec. to come back to your Bar on the Rack and get ready for Test 3.

Test 3: 60 sec. Back Squat Strength Capacity. You choose the weight. Score: Weight x Reps. e.g.: You Squat 100kg 21 times in 60 sec. Your score will be 2100.

EVENT 2 Male Fitness:

Test 1: 5 Minutes to establish a Max. CLEAN & JERK. Score: Weight, Tiebreaker: Time 

You then got 90 sec. to Set up the Bar for Test 3 and advance to your Square for Test 2.

Test 2: 90sec. Handstand Hold for Time. Score: Time netto. You got as many tries as you want to, but only the longest try will count. You may use the wall but only 1 foot can touch the wall!

You then got 60 sec. to come back to the Rack and get ready for Test 3.

Test 3: 60 sec. Back Squat Strength Capacity. You choose the weight. Score: Weight x Reps. e.g.: You Squat 70kg 21 times in 60 sec. Your score will be 1470.

EVENT 2 Female Fitness:

Test 1: 5 Minutes to establish a Max. CLEAN & JERK. Score: Weight, Tiebreaker: Time 

You then got 90 sec. to Set up the Bar for Test 3 and advance to your Square for Test 2.

Test 2: 90sec. Handstand Hold for Time. Score: Time netto. You got as many tries as you want to, but only the longest try will count. You may use the wall but only 1 foot can touch the wall!

You then got 60 sec. to come back to the Rack and get ready for Test 3.

Test 3: 60 sec. Back Squat Strength Capacity. You choose the weight. Score: Weight x Reps. e.g.: You Squat 40kg 21 times in 60 sec. Your score will be 840.

EVENT 2 Masters:

Test 1: 5 Minutes to establish a Max. CLEAN & JERK. Score: Weight, Tiebreaker: Time 

You then got 90 sec. to Set up the Bar for Test 3 and advance to your Square for Test 2.

Test 2: 90sec. Handstand Hold for Time. Score: Time netto. You got as many tries as you want to, but only the longest try will count. You may use the wall, also walking up the wall is acceptable!

You then got 60 sec. to come back to the Rack and get ready for Test 3.

Test 3: 60 sec. Back Squat Strength Capacity. You choose the weight. Score: Weight x Reps. e.g.: You Squat 30kg 21 times in 60 sec. Your score will be 630.

After Event 1 and Event 2 there will be a Ranking for the final Event 3. The best 6 of each Category Male Competition, Male Fitness, Female Fitness and Masters will be in the Top Heat and fight for the title. The next 6 best will be in the 2nd Top Heat and fight for place 7-12 and so on.

Event 3 “THE SHOOTOUT”: tba after Event2

IMPORTANT: Yesterday we talked about Judging. Now it is about you athletes. First of all thank you for competing in Champions Day V, without you there would not be a Champions Day at all. You are part of an Elite Group. Only 60 athletes were accepted for CD V, whereas we could have filled 100+ Spots.

Second, we expect you to be aware of movement standards. Watch the Demo Videos. There will be a quick briefing before each Wod. Still we assume that you understand CrossFit Movements. If we ask for Thrusters (just an example, I could have picked any movement) it is your responsibility to show a good Rep. So Hip below! parallel and locked out! elbows on Top. Your Judge is not your Coach he will only judge if the standards are met or not. So if you show good Reps. you will hear him count. Hear a “No Rep.” chances are pretty good that your elbows weren´t locked out or your hip wasn´t low enough! Do never ever insult a Judge he is only doing his Job. Focus on yourself and show him good Reps. I am personally taking care that all Judges will be doing a great Job.

That been said we are looking forward meeting you Saturday, having a great Day together, living the Sport of Fitness and crowning the fittest in town! Thanks for being part of our CrossFit Salzburg Community! HeadCoach Andi

Some impressions on our previous Champ Days.



 

 

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